Warm-up: Coach’s Choice
Strength/Skill: Floor Press (4 x 4)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
2 Rope Climbs
20 Alternating Step Lunges
10 Ring Push Ups
Stimulus/Focus: To climb the rope efficiently you need to engage your upper body, lower body and midline. The movements in the workout will tax those very parts and make climbing more difficult. Push yourself to move quickly through them and spend time working efficient climbs. Aim for 6-8 rounds.
Cool Down: Tabata One-Arm Bar Hangs